Understanding Isometric-Isotonic Contractions Many people are confused about isometric-isotonic contractions.

What exactly are the differences between the two contractions and what are the advantages and disadvantages of each?

Isotonic Contractions
Exercises which utilize isotonic contractions are typically the exercises that everyone is aware off (setiap owg tahu). Swinging a bat, throwing a ball or lifting a weight are all isotonic movements(membaling bola atau mengangkat berat semua pergerakan isotonik) . Most of the bodyweight exercises in "Natural Fitness" and "Animal Workouts", not to mention "Power Isotonics", are Isotonic in nature as well.

Isometric Contractions Isometric Contractions, on the other hand, are situations where the muscle TRIES to contract, but cannot. An example of this is if you tried to lift an immoveable object. Holding a weight at arm's length would be another. Actually, the legendary Bruce Lee, who was famous for his isometric workouts, did an exercise like this. He would hold a 3 pound steel ball in front of him with a straight arm for as long as he could. When he couldn't stand it anymore, he would drop the weight into the opposite hand and repeat the movement. He would alternate back and forth like this for 8 hours. This is obviously an extreme example, but that's also why the Dragon was the Dragon. which is what I do.

Isotonic Benefits Exercises based on Isometric-Isotonic contractions have their benefits. However, Isotonic movements typically are much more vigorous, which is better for the heart. Isometrics only work the heart indirectly. Due to their vigorous nature, isotonic exercises are usually better at burning calories and therefore greatly aid in weight reduction. Most people don't realize that if you eat an extra 100 calories a day, that can add up to 10 pounds a year. Walking for an hour (an isotonic exercise) will burn this off.

Isometric Benefits The primary benefit of isometric contractions is that they work muscle fibers that would otherwise remain idle. They are able to do this as isometric exercises (when done properly) force ALL of the muscle fibers to become fatigued. In weightlifting terms, they "allow you to get to the last rep first." They also take less time to perform that isotonic exercises and may also do a more efficient job of building and toning muscles. They are also safer can be done anywhere, which makes them more convenient. Conclusions Isometric-Isotonic contractions have their benefits. In the end, you will have to decide what your fitness goals are to determine which one is best for you. In my opinion, a balanced exercise program should contain both contractions, which is what I do.

Isotonic and Isometric Contractions We can classify muscle contractions as isotonic or isometric on the basis of the pattern of tension production. Isotonic Contractions In an isotonic contraction, tension rises and the skeletal muscle's length changes. Lifting an object off a desk, walking, and running involve isotonic contractions. There are two types of isotonic contractions: (1) concentric and (2) eccentric. In a concentric contraction, the muscle tension exceeds the resistance and the muscle shortens. Consider the experiment summarized in Figure 10-16. A skeletal muscle 1 cm2 in cross-sectional area can produce roughly 4 kg of tension in complete tetanus. If we hang a 2-kg weight from that muscle and stimulate it, the muscle will shorten (Figure 10-16a). Before the muscle can shorten, the cross-bridges must produce enough tension to overcome the resistance--in this case, the 2-kg weight. Over this period, internal tension in the muscle fibers rises until the external tension in the tendon exceeds the amount of resistance. As the muscle shortens, the internal and external tensions in the skeletal muscle remain constant at a value that just exceeds the resistance (Figure 10-16b). The term isotonic originated from this type of experiment. In the body, however, the situation is more complicated. For example, muscles are not always positioned directly above the resistance, and they are attached to bones rather than to static weights. Changes in the relative positions of the muscle and the articulating bones, the effects of gravity, and other mechanical and physical factors interact to increase or decrease the amount of resistance the muscle must overcome as a movement proceeds. Nevertheless, at any time during a concentric contraction, the tension produced exceeds that resistance. The speed of shortening varies with the difference between the amount of tension produced and the amount of resistance. If all the muscle units are stimulated and the resistance is relatively small, the muscle will shorten very quickly. In contrast, if the muscle barely produces enough tension to overcome the resistance, it will shorten very slowly. In an eccentric contraction, the peak tension developed is less than the resistance, and the muscle elongates owing to the contraction of another muscle or the pull of gravity. Think of a tug-of-war team trying to stop a moving car. Although everyone pulls as hard as they can, the rope slips through their fingers. The speed of elongation depends on the difference between the amount of tension developed by the active muscle fibers and the amount of resistance. In our analogy, the team might slow down a small car but would have little effect on a large truck.

. Eccentric contractions are very common, and they are an important part of a variety of movements. In these movements, you exert precise control over the amount of tension produced. By varying the tension in an eccentric contraction, you can control the rate of elongation, just as you can vary the tension in a concentric contraction. For example, precisely controlled eccentric contractions occur each time you walk down stairs or settle into a chair. During physical training, people commonly perform cycles of concentric and eccentric contractions, as when you hold a weight in your hand and flex and extend your elbow. Isometric Contractions In an isometric contraction, the muscle as a whole does not change length, and the tension produced never exceeds the resistance. Figure 10-16c shows what happens if we attach a weight heavier than 4 kg to the experimental muscle and then stimulate the muscle. Although cross-bridges form and tension rises to peak values, the muscle cannot overcome the resistance of the weight and so cannot shorten (Figure 10-16d). Examples of isometric contractions include holding a heavy weight above the ground, pushing against a locked door, or trying to pick up a car. These are rather unusual movements. However, many of the reflexive muscle contractions that keep your body upright when you stand or sit involve the isometric contractions of muscles that oppose the force of gravity. You may have noticed that when you perform an isometric contraction, the contracting muscle bulges (but not as much as it does during an isotonic contraction). In an isometric contraction, although the muscle as a whole does not shorten, the individual muscle fibers shorten until the tendons are taut and the external tension equals the internal tension generated by the muscle fibers. The muscle fibers cannot shorten further, because the external tension does not exceed the resistance. Normal daily activities therefore involve a combination of isotonic and isometric muscular contractions. As you sit and read this text, isometric contractions of postural muscles stabilize your vertebrae and maintain your upright position. When you turn a page, the movements of your arm, forearm, hand, and fingers are produced by a combination of concentric and eccentric isotonic contractions.